Monthly Well-being Newsletter | July

Staying Active

Staying active is one of the most effective ways to support your overall health and well-being. Daily exercise benefits both your short-term and long-term health, enhancing physical fitness and improving mental well-being.

Even Just 10 Minutes Per Day

Current guidelines recommend that adults engage in 150 to 300 minutes of
moderate-intensity exercise per week, or 75 minutes of vigorous-intensity activity. However, research shows that even short 10-minute workouts can contribute to better heart health, improved blood sugar control, and enhanced mood.

Staying active is more than just burning calories, regular exercise helps with:

• Mental Health: Studies show that as much as 89% of people found a significant improvement in their mental health associated with physical activity.
• Bone Health: The American Academy of Orthopedic Surgeons say weight- bearing exercise and strength training are most effective to build strong bones.
• Sleep Health: The Johns Hopkins Center for Sleep states “solid evidence that exercise helps you fall asleep more quickly and improve sleep quality.”
• Noncommunicable Disease: According to the WHO, regular physical activity reduces many types of cancer by 8-28%, heart disease and stroke by 19%, diabetes by 17%.

Check out this short video on what happens to the body when you start
exercising regularly.

Strategies for increasing exercise

• Exercise with a friend: Whether it is a simple walk around the block or going to the gym, making exercise social can keep you motivated instead of going it alone.
• Mix it Up: Trying something new can be a great way to get back into regular exercise.
• Take it slow: A new habit takes time to become routine. You don’t need to go from the couch to a marathon instead create reachable goals that can grow with time.
• Listen to your body: Always consult a medical professional if you are unsure about any pain or discomfort.